Eating Towards a Healthy Heart

It’s the scenario that has been played out in many doctors offices around the country and around the world. You go in for your annual checkup and they run the standard tests on you – that’s when the bad news comes. Your overweight, your blood pressure and cholesterol levels are too high, and if it keeps up, you’ll be at risk for a heart attack.

Now what? For starters, know that you’re not alone. Thousands of people get this same kind of news every year. With some dietary changes and exercise, you should be good to go. You can restore your health and lower your risk of suffering from a heart attack.

The basics of bad heart health

If your diet consists of a lot of saturated fats, especially those that are derived from red meat, you will more than likely have high cholesterol levels. It’s a major risk for heart disease. As is being obese and having a diet with too much sodium (which elevates your blood pressure). There has also been a connection between inflammation and heart disease.

As previously stated, you can lower your risk for a heart attack by making some simple changes. Here is what you need to change in your dietary program:

1: Switch to Healthy Fats and Oils

There are many different kinds of fats. The kinds of fats that risk your chances of acquiring heart disease consist of those found in butter, coconut oil, and meat. You should avoid from consuming saturated fats until your weight is at a healthy level. To keep getting protein, you can substitute red meat with nuts, legumes, and a wide array of seafood choices.

There are healthy fats like monounsaturated fats like olive oil that has the job of protecting your heart. You should consider olive oil for cooking grease, or perhaps as a dressing or dipping.

There are also omega-3 fatty acids and omega-6 fatty acids, both which are fats called polyunsaturated. While most people get enough omega-6 fatty acids from their dietary plan, it’s not uncommon for someone to be deficient in omega-3 fatty acids. Fish are the greatest source for omega-3 fatty acids, but it’s not very edible when used as cooking oil.

These all make better substitutes than safflower oil, sunflower oil, and corn oil, all which contain large amounts of omega-6 fatty acids.

2: Try the fish.

Herring, sardines, and salmon are all plentiful sources of omega-3 fatty acids. Omega-3 fatty acids are helpful with reducing inflammation and may assist in lowing cholesterol levels.

3: Eat your fiber!

The fiber that is soluble, like those found in oats and oatmeal, helps control your cholesterol. It should be known that fiber is good in general, as it gives you that “full” feeling and keeps your digestive system healthy. It also helps control sugar absorption.